{"id":46,"date":"2024-04-04T07:50:48","date_gmt":"2024-04-04T04:50:48","guid":{"rendered":"https:\/\/sisu.ut.ee\/keemiaabc\/82-tervislik-toitumine\/"},"modified":"2024-04-04T15:25:01","modified_gmt":"2024-04-04T12:25:01","slug":"82-tervislik-toitumine","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/keemiaabc\/82-tervislik-toitumine\/","title":{"rendered":"8.2. Tervislik toitumine"},"content":{"rendered":"<p>\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">Meie organismil on tarvis p\u00e4evast p\u00e4eva kasvada, areneda ja toimida. Selleks vajab ta aga energiat ning erinevaid aineid, mille kindlustab meile igap\u00e4evane toitumine. Mida aga toidu valikul j\u00e4lgida tuleks? Infot selle kohta annab Sulle j\u00e4rgnev\u00a0video.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p>\r\n\t<\/p><div class=\"ratio ratio-16x9 mb-3\"><div class=\"video-placeholder-wrapper video-placeholder-wrapper--16x9\">\n\t\t\t    <div class=\"video-placeholder d-flex justify-content-center align-items-center\">\n\t\t\t        <div class=\"overlay text-white p-2 w-100 text-center d-block justify-content-center align-items-center\">\n\t\t\t            <div>Kolmandate osapoolte sisu n\u00e4gemiseks palun n\u00f5ustu k\u00fcpsistega.<\/div>\n\t\t\t            <button class=\"btn btn-secondary btn-sm mt-1 consent-change\">Muuda n\u00f5usolekut<\/button>\n\t\t\t        <\/div>\n\t\t\t    <\/div>\n\t\t\t<\/div>\n<\/div>\r\n\r\n\r\n<h6>\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">Allikas:\u00a0<\/span><\/span><\/span><\/span><\/span><a data-url=\"https:\/\/youtu.be\/_S4irjBimd4\" href=\"https:\/\/youtu.be\/_S4irjBimd4\" target=\"_blank\" title=\"\" rel=\"noopener\">https:\/\/youtu.be\/_S4irjBimd4<\/a>\r\n<\/h6>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">Igap\u00e4evaselt saame endale eluks vajalikke aineid ja energiat toidust, toitu valmistatakse\u00a0erinevatest <\/span><\/span><\/span><\/span><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">toiduainetest, mis omakorda sisaldavad <\/span><\/span><\/span><\/span><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">toitaineid. Vaatleme n\u00e4iteks sellist toitu nagu pannkoogid. Me k\u00f5ik teame, et toiduained, mida pannkookide valmistamiseks vaja l\u00e4heb, on munad, piim, jahu, suhkur, sool ja \u00f5li. Nendes nimetatud toiduainetes sisaldub aga erineval m\u00e4\u00e4ral valke, rasvu, s\u00fcsivesikuid, mineraalaineid ja vitamiine.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p>\r\n\tSelleks, et meie organism toimiks t\u00f5rgeteta, peame j\u00e4lgima teatud p\u00f5him\u00f5tteid:\r\n<\/p>\r\n\r\n<p>\r\n\t<strong>1. S\u00fc\u00fca tuleb nii palju, kui vaja. <\/strong>See t\u00e4hendab, et organism peab saama toidust \u00f5ige koguse energiat ja vajalikke toitaineid. See, kui palju energiat organism vajab, s\u00f5ltub paljudest teguritest (vanus, sugu, f\u00fc\u00fcsiline aktiivsus, organismi ainevahetuse erip\u00e4ra jne), kuid silmas tuleks pidada, et energiahulk, mille me toidu<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">st saame, oleks tasakaalus selle energiahulgaga, mille me \u00e4ra kulutame. K\u00f5ige <\/span><\/span><\/span><\/span><\/span>enam saab meie organism energiat rasvadest. Valgud ja s\u00fcsivesikud annavad energiat \u00fcle kahe korra v\u00e4hem kui rasvad.\r\n<\/p>\r\n\r\n<p>\r\n\t<strong>2. Organismile vajalikke toitaineid tuleks tarbida \u00f5iges vahekorras. <\/strong>Silmas\u00a0peaks pidama, et p\u00e4evasest energiavajadusest peaks rasvad katma 25\u202630%, valgud 10\u202615% ja s\u00fcsivesikud 55\u202660%. Seda, mill<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">iseid toiduaineid millises vahekorras v\u00f5iks s\u00fc\u00fca, kirjeldab taldrikureegel: umbes poole taldriku mahust peaks katma toorsalat v\u00f5i k\u00f6\u00f6giviljad, \u00fclej\u00e4\u00e4nud kaks veerandit peaks enda alla v\u00f5tma kala v\u00f5i liha ja praelisand (kartul riis, tatar, makaronid).<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p style=\"border: none;text-align: center\">\r\n\t<img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"866\" class=\"alignnone wp-image-143\" style=\"width: 300px;height: 300px\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/546\/screenshot_2022-02-22_at_14.33.59.png\" title=\"screenshot_2022-02-22_at_14.33.59.png\" alt=\"pilt\" srcset=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/546\/screenshot_2022-02-22_at_14.33.59.png 866w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/546\/screenshot_2022-02-22_at_14.33.59-300x300.png 300w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/546\/screenshot_2022-02-22_at_14.33.59-150x150.png 150w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/546\/screenshot_2022-02-22_at_14.33.59-768x768.png 768w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\">\r\n<\/p>\r\n\r\n<h6 style=\"text-align: center\">\r\n\tTaldrikureegel. Allikas: <a data-url=\"https:\/\/healthmatters.idaho.gov\/topics-that-matter\/nutrition-matters\/\" href=\"https:\/\/healthmatters.idaho.gov\/topics-that-matter\/nutrition-matters\/\" target=\"_blank\" title=\"\" rel=\"noopener\">https:\/\/healthmatters.idaho.gov\/topics-that-matter\/nutrition-matters\/<\/a>\r\n<\/h6>\r\n\r\n<p>\r\n\t<strong>3. M\u00f5\u00f5dukalt tohib s\u00fc\u00fca k\u00f5ike, mis maitseb.<\/strong> Liialdada ei maksaks isegi tervisliku toiduga, sest see v\u00f5ib samuti viia \u00fchek\u00fclgse toitumiseni ja olukorrani, kus organism ei saa k\u00f5iki vajalikke toitaineid \u00f5iges koguses toidust k\u00e4tte.\r\n<\/p>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\"><strong>4. Toituma peaks mitmekesiselt. <\/strong>See t\u00e4hendab seda, et oma toiduvalikud peaks \u00fcle vaatama ka sama toidugrupi piires:\u00a0mitmekesistada tuleks nii puu- ja k\u00f6\u00f6givilja kui ka n\u00e4iteks piimatoodete valikut oma toidulaual. See on vajalik ka selleks, et v\u00e4ltida samade lisaainete suurte koguste j\u00f5udmist organismi.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n<div class=\"accordion mb-3\">\n        <div class=\"accordion-item accordion-item--white\">\n        <h2 class=\"accordion-header\" id=\"accordion-69dc6fd0117bb-heading\">\n            <button class=\"accordion-button collapsed\" type=\"button\" data-bs-toggle=\"collapse\" data-bs-target=\"#accordion-69dc6fd0117bb-collapse\" aria-expanded=\"true\" aria-controls=\"accordion-69dc6fd0117bb-collapse\">\u00dclesanne 1<\/button>\n        <\/h2>\n        <div id=\"accordion-69dc6fd0117bb-collapse\" class=\"accordion-collapse collapse\" aria-labelledby=\"accordion-69dc6fd0117bb-heading\">\n            <div class=\"accordion-body\"><div class=\"h5p-iframe-wrapper\"><div class=\"video-placeholder-wrapper video-placeholder-wrapper--fixed\" style=\"height: 366px;\">\n\t\t\t    <div class=\"video-placeholder d-flex justify-content-center align-items-center\">\n\t\t\t        <div class=\"overlay text-white p-2 w-100 text-center d-block justify-content-center align-items-center\">\n\t\t\t            <div>Kolmandate osapoolte sisu n\u00e4gemiseks palun n\u00f5ustu k\u00fcpsistega.<\/div>\n\t\t\t            <button class=\"btn btn-secondary btn-sm mt-1 consent-change\">Muuda n\u00f5usolekut<\/button>\n\t\t\t        <\/div>\n\t\t\t    <\/div>\n\t\t\t<\/div>\n<\/div><\/div>\n        <\/div>\n        <\/div>\n    <\/div>\r\n<h2>\r\n\tP\u00f5hitoitained ja nende kasutamine\r\n<\/h2>\r\n\r\n<p>\r\n\t<strong>S\u00fcsivesikud ehk sahhariidid<\/strong> on organismi peamised energiaallikad, nende katta j\u00e4\u00e4b p\u00e4evasest energiavajadusest 55\u202660%. Seedimise k\u00e4igus lagunevad nad gl\u00fckoosiks, kusjuures \u00fchest grammist s\u00fcsivesikutest saab inimene umbes 4 kilokalorit (kcal) energiat. S\u00fcsivesikuid saab organism puu- ja aedviljadest, marjadest, tera<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\">viljatoodetest ja maiustustest. Eristatakse kahte t\u00fc\u00fcpi s\u00fcsivesikuid: kiired ja aeglased, s\u00f5ltuvalt sellest, kui palju need meie veresuhkru taset m\u00f5jutavad. Aeglased s\u00fcsivesikud m\u00f5jutavad veresuhkrut v\u00e4hem ja t\u00e4isk\u00f5hutunne p\u00fcsib kauem. Aeglaseid s\u00fcsivesikuid sisaldavad t\u00e4isteratooted (kaerahelbed, t\u00e4isterapasta, t\u00e4isteraleib jne). Kiired s\u00fcsivesikud m\u00f5jutavad meie veresuhkru taset rohkem ning kiireid s\u00fcsivesikuid leidub peamiselt t\u00f6\u00f6deldud toiduainetes (valge suhkur, valge jahu, valge riis jne). Olulist rolli meie toitumises m\u00e4ngib ka tselluloos, mida me k\u00fcll seedida ei suuda, kuid vajame seedimist korrashoidva ja soolestiku normaalset t\u00f6\u00f6d tagava kiudainemassina.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\"><strong>Rasvad<\/strong> peaksid katma p\u00e4evasest energiavajadusest umbes 25\u202630%. Rasvad lagunevad organismis gl\u00fctserooliks ja rasvhapeteks, millest organism valmistab kehaomaseid rasvasid v\u00f5i kasutab energia saamiseks. \u00dchest grammist rasvadest saab umbes 9 kcal\u00a0energiat. Rasvade allikateks toidus on nii toiduvalmistamiseks kasutatavad rasvad (oliivi\u00f5li, v\u00f5i, rapsi\u00f5li) kui ka toiduainetes endis sisalduvad rasvad (kala, seapekk, seemned). Tihti tekitab s\u00f5na \u201erasv\u201c inimestes teatavat kartust, kuid ka rasvade puhul on oluline tarbimise tasakaal ning seda k\u00fcllastunud ja muude rasvade vahel. V\u00e4ga oluline on j\u00e4lgida, et tarbitaks piisavalt k\u00fcllastumata rasvhappeid (oomega-3 ja oomega-6 rasvhapped) sisaldavaid toiduaineid (kala, kaunviljasid ja seemneid-p\u00e4hkleid) ning v\u00e4hendataks k\u00fcllastunud rasvhapeterikaste\u00a0 toiduainete\u00a0(vorstide, viinerite, peekoni, k\u00fcpsetiste)\u00a0tarbimist. Kindlasti ei tohi rasvasid oma men\u00fc\u00fcst v\u00e4lja j\u00e4tta, kuna rasvade peamine roll organismis on olla energeetiliseks varuaineks. <\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\"><strong>Valgud<\/strong> peaksid katma p\u00e4evasest energiavajadusest umbes 10\u202615%. Valgud lagundatakse organismis aminohapeteks ning seej\u00e4rel paneb organism aminohapped kokku uuteks, kehale vajalikeks valkudeks. Need valgud koosnevad kahek\u00fcmnest erinevast aminohappest, millest organism suudab kahtteist aminohapet ise s\u00fcnteesida.\u00a0Kaheksat \u00fclej\u00e4\u00e4nut aminohapet, mida nimetatakse ka asendamatuteks aminohapeteks, peame\u00a0aga kindlasti saama toidust ja organismi ladusaks talitlemiseks piisavas koguses on neid ainult loomses valgus. Seet\u00f5ttu peaks ka taimetoitlaste men\u00fc\u00fc olema \u00e4\u00e4rmiselt l\u00e4bim\u00f5eldult\u00a0koostatud. Valgud hoolitsevad meie organismi \u00fclesehitamise ja lihaskasvu ning ainevahetuse eest, samuti aitavad nad hoida stabiilsena hormonaalse tasakaalu kehas ning m\u00f5jutavad otseselt meie tujusid. Veel aitab valguline toit kaasa kehakaalu kontrollimisele, kuna tekitab pikemaks ajaks t\u00e4isk\u00f5hutunde. \u00dchest grammist valkudest saab inimene umbes\u00a0 4 kcal\u00a0energiat. Parimateks valguallikateks on sellised toiduained nagu muna, piimatooted, kala, liha, kaunviljad, p\u00e4hklid, teravi<\/span><\/span><\/span><\/span><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\">j<span style=\"color:black\">atooted.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\"><strong>Vitamiine<\/strong> on palju ja erinevaid. Neid vajab meie organism v\u00e4ikestes kogustes ja tasakaalustatud toitumise korral peaksime saama praktiliselt k\u00f5ik vitamiinid k\u00e4tte toidust. Meie kliimav\u00f6\u00f6tmes on ainuke erand D-vitamiin, mida peaksime pimedal ajal toidulisandina tarvitama. Vitamiinide roll on organismi ainevahetuse reguleerimine ning seel\u00e4bi selle normaalse funktsioneerimise tagamine ja hea tervise s\u00e4ilitamine. Vitamiinid liigitatakse kaheks: vesilahustuvad (C-vitamiin, B-grupi vitamiinid) ja rasvlahustuvad (A-, D-, E-vitamiin).<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n\r\n<p style=\"border:none\">\r\n\t<span style=\"line-height:150%\"><span lang=\"ET\"><span style=\"line-height:150%\"><span style=\",serif\"><span style=\"color:black\"><strong>Mineraalained<\/strong> on meie organismile olulised n\u00e4rviimpulsside edastamisel ning hammaste, luude, ens\u00fc\u00fcmide ja kehavedelike koostises. Mineraalaineid saame toidust ja joogiveest erinevate \u00fchendite koostisest. Mineraalained liigitatakse makrolelementideks:\u00a0neid vajab meie keha suuremas koguses (Ca, K, Mg, Na, P, S jne) ning mikroelementideks:\u00a0neid vajame tihti v\u00e4ga v\u00e4ikestes kogustes (Zn, Fe, I, Se, F jne). Olenema sellest, kas tegu on mikro- v\u00f5i makroelemendiga, on \u00fchtviisi kahjulik organismile nii nende defitsiit kui ka liigne tarbimine.<\/span><\/span><\/span><\/span><\/span>\r\n<\/p>\r\n<div class=\"accordion mb-3\">\n        <div class=\"accordion-item accordion-item--white\">\n        <h2 class=\"accordion-header\" id=\"accordion-69dc6fd0117c2-heading\">\n            <button class=\"accordion-button collapsed\" type=\"button\" data-bs-toggle=\"collapse\" data-bs-target=\"#accordion-69dc6fd0117c2-collapse\" aria-expanded=\"true\" aria-controls=\"accordion-69dc6fd0117c2-collapse\">\u00dclesanne 2<\/button>\n        <\/h2>\n        <div id=\"accordion-69dc6fd0117c2-collapse\" class=\"accordion-collapse collapse\" aria-labelledby=\"accordion-69dc6fd0117c2-heading\">\n            <div class=\"accordion-body\"><div class=\"h5p-iframe-wrapper\"><div class=\"video-placeholder-wrapper video-placeholder-wrapper--fixed\" style=\"height: 366px;\">\n\t\t\t    <div class=\"video-placeholder d-flex justify-content-center align-items-center\">\n\t\t\t        <div class=\"overlay text-white p-2 w-100 text-center d-block justify-content-center align-items-center\">\n\t\t\t            <div>Kolmandate osapoolte sisu n\u00e4gemiseks palun n\u00f5ustu k\u00fcpsistega.<\/div>\n\t\t\t            <button class=\"btn btn-secondary btn-sm mt-1 consent-change\">Muuda n\u00f5usolekut<\/button>\n\t\t\t        <\/div>\n\t\t\t    <\/div>\n\t\t\t<\/div>\n<\/div><\/div>\n        <\/div>\n        <\/div>\n    <\/div>","protected":false},"excerpt":{"rendered":"<p>Meie organismil on tarvis p\u00e4evast p\u00e4eva kasvada, areneda ja toimida. Selleks vajab ta aga energiat ning erinevaid aineid, mille kindlustab meile igap\u00e4evane toitumine. Mida aga toidu valikul j\u00e4lgida tuleks? Infot selle kohta annab Sulle j\u00e4rgnev\u00a0video. Kolmandate osapoolte sisu n\u00e4gemiseks palun &#8230;<\/p>\n","protected":false},"author":276,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-46","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/pages\/46","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/users\/276"}],"replies":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/comments?post=46"}],"version-history":[{"count":4,"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/pages\/46\/revisions"}],"predecessor-version":[{"id":344,"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/pages\/46\/revisions\/344"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/keemiaabc\/wp-json\/wp\/v2\/media?parent=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}